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  6. Navy bean raw vs. Club sandwich

Navy bean raw vs. Club sandwich — In-Depth Nutrition Comparison

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What are the differences between navy bean raw and club sandwich?

  • Navy bean raw is higher in copper, folate, vitamin B1, magnesium, and vitamin C, yet club sandwich is higher in selenium, vitamin B3, vitamin B12, and phosphorus.
  • Club sandwich's daily need coverage for selenium is 44% more.
  • Navy bean raw has 4 times more vitamin C than club sandwich. While navy bean raw has 18.8mg of vitamin C, club sandwich has only 4.4mg.
  • The amount of sodium in navy bean raw is lower.

We used Beans, navy, mature seeds, sprouted, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types in this article.

Infographic

Navy bean raw vs Club sandwich infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +215.6%
Contains more PotassiumPotassium +35.8%
Contains more IronIron +40.9%
Contains more CopperCopper +300%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +533.3%
Contains more ZincZinc +50.6%
Contains more PhosphorusPhosphorus +115%
Contains more SeleniumSelenium +4033.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +327.3%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B2Vitamin B2 +15.6%
Contains more FolateFolate +325.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +357%
Contains more Vitamin B6Vitamin B6 +55%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.826mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Club sandwich DV% diff.
Selenium 0.6µg 24.8µg 44%
Copper 0.356mg 0.089mg 30%
Vitamin B3 1.22mg 5.575mg 27%
Sodium 13mg 630mg 27%
Folate 132µg 31µg 25%
Protein 6.15g 17.19g 22%
Vitamin B12 0µg 0.47µg 20%
Manganese 0.408mg 18%
Vitamin B1 0.39mg 0.172mg 18%
Magnesium 101mg 32mg 16%
Phosphorus 100mg 215mg 16%
Vitamin C 18.8mg 4.4mg 16%
Cholesterol 0mg 46mg 15%
Saturated fat 0.085g 3.109g 14%
Fats 0.7g 8.05g 11%
Polyunsaturated fat 0.407g 1.88g 10%
Choline 47.8mg 9%
Calories 67kcal 220kcal 8%
Calcium 15mg 95mg 8%
Vitamin B6 0.191mg 0.296mg 8%
Vitamin K 8.7µg 7%
Iron 1.93mg 1.37mg 7%
Monounsaturated fat 0.052g 2.949g 7%
Fiber 1.2g 5%
Vitamin A 0µg 35µg 4%
Vitamin E 0.61mg 4%
Zinc 0.89mg 1.34mg 4%
Vitamin B2 0.215mg 0.186mg 2%
Carbs 13.05g 19.87g 2%
Potassium 307mg 226mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 13.05g 18.67g N/A
Sugar 4.68g N/A
Vitamin B5 0.825mg 0.826mg 0%
Trans fat 0g 0.071g N/A
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +50.7%
Contains more ProteinProtein +179.5%
Contains more FatsFats +1050%
Contains more CarbsCarbs +52.3%
Contains more OtherOther +149.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +5571.2%
Contains more Poly. FatPolyunsaturated fat +361.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients
  2. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.